​Learn the causes, signs and strategies to protect your mental health in the workplace.

The workplace is where many of us spend a substantial part of our waking hours. But what happens when this becomes a daily source of stress?

In moderation, stress is not always bad. It is the body's natural response to change and challenge. In small doses, it can help increase motivation, fuel performance and even boost productivity. But when stress builds up over time, it can take a toll on your well-being.

For many, part of the problem may lie in the "hustle culture" that equates success with constant striving for excellence. Doing well in school and at work signals success, while rest often feels like a luxury.

Research shows that long-term stress can affect both physical and mental health. It can raise your risk of anxiety, depression, heart disease and digestive problems.

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Not all stress is equal, and not everyone responds to stressful situations in the same way. What feels overwhelming to some people may barely affect others. However, there are some common stressors in the workplace that many people experience. They include:

  • Situational stressors: Unreasonable job expectations, heavy workloads, lack of control over decisions, lack of job security, adjusting to new roles or management, and long work hours
  • Relationships at work: Conflicts with co-workers, tension with a manager, lack of empathy and support
  • Physical health and habits: Skipping meals, insufficient sleep, over-reliance on caffeine or alcohol
  • Work environment: Loud and constant noise from equipment, poor office ergonomics, unsafe working conditions and uncomfortable office temperatures
  • Personal attitude and mindset: Negative self-talk, catastrophising that fuels low self-esteem and anxiety​

​Burnout is more than just "feeling tired". The World Health Organization (WHO) defines burnout as an occupational phenomenon that results from chronic and unmanaged workplace stress. It is characterised by feelings of exhausion, increased mental distance from a job, and lower efficiency at work.

Common signs of burnout:

  • Feeling persistently tired
  • Low mood and anxiety
  • Loss of joy in activities and social withdrawal
  • Apathy or lack of motivation
  • Being cynical or negative towards work-related matters
  • Becoming irritable or easily frustrated
  • Trouble concentrating, remembering things or staying attentive
  • Difficulty sleeping
  • Frequent headaches, muscle tension or stomach aches
  • Changes in appetite​

​While you may not always be able to change your work environment or workload, you can choose how you respond to them. Stress management has two main strategies. Firstly, to reduce the demands placed on yourself. Secondly, to strengthen your ability to cope.

Here are some steps you can take to manage stress at work:

  • Identify what's contributing to your stress: Make a list of situations that leave you feeling tense and ask yourself why. For instance, if a recent conflict with a colleague keeps weighing on you, brainstorming appropriate solutions can be helpful.
  • Prioritise and plan wisely: Use a calendar to prioritise tasks and estimate the time needed to complete them. This can help to eliminate last-minute rushes.
  • Look after your body: A healthy lifestyle makes one more resilient. Cultivate habits like regular exercise, healthy meals, sufficient rest and set aside time for family and friends. Avoid turning to alcohol, tobacco and other substances.
  • Practise relaxation techniques: Simple methods such as deep breathing and progressive muscle relaxation can lower stress levels. Many guided exercises are available online or in self-help books.

In tough situations like pay cuts, demotions or layoffs, you might feel distress, anxiety or even anger. Remember that this is a natural response. Here are some strategies that may help you regain perspective:

  • Recognise that you are not alone: External factors like economic situations can affect anyone.
  • Accept what you can't chnage: Focus on what you can control instead. Put your energy into areas where you can make a difference.
  • Stay true to your values: Think about what matters most to you, like family and personal growth. Make sure your actions match these priorities.
  • Leverage your strengths: Identify the skills you have built over the years and think of ways to apply them. If you've lost your job, consider enrolling in upskilling programmes or learning something new.
  • Talk it out: Share your concerns with someone you trust to lighten the emotional load.
  • Maintain social activities and hobbies: They help to buffer against stress and isolation.
  • Stay flexible: While you may have to adapt or adjust your jobs, don't give up entirely.

Planning and working towards something helps you take back control and reminds you that you can do something about your situation. This can help to lessen feelings of anxiety and helplessness.


​Good​ workplace relationships with colleagues helps to reduce work stress. Social support at work can improve morale, boost productivity and make it easier to cope during challenging times. 


Some ways to nurture healthy work relationships include:

  • Start with respect and friendliness: Simple acts like treating everyone with respect regardless of their position, being polite and showing appreciation can go a long way.
  • Lead by example: Co-workers are more likely to offer support when they see you have invested the same effort.
  • Practise interpersonal skills: Listen actively, respond kindly and respect the boundaries of others. Good communication fosters a respective, conducive work environment.
  • Build connection beyond work: Make time for casual chats, coffee breaks and lunches. Participate in team events and foster genuine friendships to make collaboration more natural.
  • Keep a growth mindset: Give and receive feedback constructively. Differences in opinions are opportunities to learn.

​Sometimes, you may still face low social support at work. In such cases, take a proactive but polite approach to express your views. Address issues directly with the colleague involved by offering solutions while receiving feedback. For conflicts that have escalated, check in with your manager or a neutral third-party to help with mediation.